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Recipes For Every Cycle Phase

This collection of recipes and accompanying grocery lists are designed to align your nutrition with the phases of your cycle. Nourishing, iron-rich ingredients tailored for menstruation, energy-boosting foods for the follicular phase, hormone-balancing meals for the luteal phase, each recipe corresponds to the body's specific needs for that time of the month. 


Sprinkle your seeds on top any of these recipes! 

Menstrual Phase

Banana-Oat Pancakes

2 ripe bananas

1 cup rolled oats

1 egg

1/2 teaspoon baking powder

A pinch of cinnamon (optional)


Instructions:

Mash the bananas, mix in the oats, egg, and baking powder. Cook like regular pancakes.


Avocado Toast

1 ripe avocado

2 slices of whole-grain bread

1/2 lemon

Salt and pepper to taste

Red pepper flakes (optional)


Instructions:

Mash the avocado and spread it on toasted bread. Squeeze lemon juice on top, season, and add red pepper flakes if you like a little heat. 


Berry Yogurt Parfait 


1 cup Greek yogurt

1/2 cup granola

1/2 cup fresh berries (e.g., strawberries, blueberries)

1 tablespoon honey

A sprinkle of chia seeds (optional)


Instructions:

Layer the ingredients in a glass or bowl: yogurt, granola, berries, honey, and chia seeds.


Turmeric Rice with Chickpeas 


1 cup cooked rice

1/2 can of chickpeas, drained and rinsed

1/2 teaspoon ground turmeric

1/2 teaspoon cumin

Salt and pepper to taste


Instructions: 

Heat chickpeas in a pan with turmeric, cumin, salt, and pepper. Mix with cooked rice. Turmeric has anti-inflammatory properties that may help with period pain.


Oatmeal with Cinnamon and Honey


1/2 cup rolled oats

1 cup milk (dairy or plant-based)

1/2 teaspoon ground cinnamon

1-2 tablespoons honey (adjust to taste)

Sliced banana or berries (optional)


Instructions:

Cook Oatmeal as directed and add toppings!



Grocery List


Produce:

Ripe bananas

Fresh ginger (if making ginger tea)

Avocado

Berries (strawberries, blueberries, or raspberries)


Dairy/Plant-Based Alternatives:

Greek yogurt

Milk (dairy or plant-based, for oatmeal)


Pantry:

Rolled oats

Whole-grain bread (for avocado toast)

Ground cinnamon

Red pepper flakes (optional, for avocado toast)

Honey or maple syrup (for yogurt parfait and oatmeal)

Granola (optional, for yogurt parfait)

Chickpeas (for turmeric rice with chickpeas)

Ground turmeric (for turmeric rice with chickpeas)

Ground cumin (for turmeric rice with chickpeas)

Rice

Salt and pepper


Follicular Phase

Hummus and Veggie Wrap 


1 gluten-free wrap

3 tbsp hummus

2-3 slices cucumber

2-3 slices bell pepper

2-3 slices red onion

A handful of baby spinach

1/4 cup shredded carrots

2 tbsp cooked quinoa

1 tbsp dairy-free feta cheese (optional)


Instructions:

Lay the gluten-free wrap flat on a clean surface. Spread the hummus evenly over the surface of the wrap, leaving a border around the edges. Place the cucumber slices, bell pepper slices, red onion slices, baby spinach, shredded carrots, and cooked quinoa in the center of the wrap. Add optional feta cheese. 


Start rolling the wrap tightly from one side, tucking in the edges as you go. Aim for a snug roll to keep everything together. Slice and enjoy. 


Cottage Cheese with Pineapple  


1/2 cup Organic Cottage Cheese

1/2 cup pineapple chunks

Dairy Free Option: Swap for almond yogurt 


Instructions: 

Place cottage cheese or yogurt at the base of your bowl. Sprinkle on toppings.


Chickpea Salad


1/2 cup canned chickpeas

1/4 cup diced cucumber

1/4 cup diced tomatoes

2 tbsp diced red onion

1 tbsp chopped parsley

1 tsp olive oil

1 tsp lemon juice

1/4 cup cooked edamame

Salt and pepper to taste


Instructions: 

Rinse the canned chickpeas under cold water and drain them thoroughly.

In a mixing bowl, combine the chickpeas, diced cucumber, diced tomatoes, diced red onion, chopped parsley, and cooked edamame. Drizzle the olive oil and lemon juice over the mixture. Season with salt and pepper according to your taste preferences. Toss all the ingredients together until they are evenly coated with the dressing. Adjust seasonings to taste. 


Allow the salad to chill in the refrigerator for about 15-30 minutes to let the flavors meld together. Serve chilled as a refreshing and healthy salad option


Caprese Sandwich 


1 small gluten-free ciabatta or half a gluten-free baguette

2-3 slices mozzarella (we love Miyoko's)

2-3 slices tomato

3-4 fresh basil leaves

1 tsp balsamic glaze

1 tsp olive oil

2 tbsp chopped walnuts or almonds

Salt and pepper to taste


Instructions: 

If your ciabatta or baguette isn't sliced, cut it in half lengthwise to create the sandwich base. On one side of the bread, place the slices of mozzarella cheese, followed by the tomato slices and fresh basil leaves.


Drizzle the balsamic glaze over the tomato and basil layer. Add the chopped walnuts or almonds on top of the basil leaves. Season with a pinch of salt and pepper. Place the other half of the bread on top to complete the sandwich.



Lentil Soup  


1 tbsp olive oil

1/4 cup chopped onion

1/4 cup chopped carrots

1/4 cup chopped celery

1 clove minced garlic

1/2 cup dried lentils

2 cups vegetable broth

1/2 cup diced tomatoes

1/2 tsp cumin

Salt and pepper to taste


Instructions: 


Heat the olive oil in a soup pot over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5 minutes until they begin to soften.


Add the minced garlic to the pot and sauté for another minute, stirring constantly to avoid burning. Rinse the dried lentils under cold water and drain them. Add them to the pot along with the sautéed vegetables.


Pour the vegetable broth into the pot, ensuring it covers the lentils and vegetables. Add the diced tomatoes and cumin to the mixture. Stir well to combine.


Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 20-25 minutes or until the lentils are tender. Stir occasionally. Season the soup with salt and pepper according to your taste preferences. Adjust seasoning as needed. Once the lentils are cooked through, turn off the heat.


Top with fresh herbs if desired.



Coconut Mango Chia Pudding

  

3 tbsp chia seeds

1 cup coconut milk

1 tbsp maple syrup or honey

1/2 cup diced mango

1 tbsp shredded coconut (optional)

1 tbsp almond slivers


Instructions: 

In a bowl or jar, combine the chia seeds and coconut milk. Stir well to ensure the chia seeds are evenly distributed in the milk. Add the maple syrup or honey to the chia seed and coconut milk mixture. Stir again to incorporate the sweetener. Adjust sweetness according to your preference.


Cover the bowl or jar and refrigerate the mixture for at least 2-3 hours, or ideally overnight. This allows the chia seeds to absorb the liquid and create a pudding-like consistency.


While the chia seed pudding is setting, prepare your toppings. Dice the mango if you haven't already, and gather the shredded coconut and almond slivers.


Once the chia seed mixture has thickened and set, take it out of the refrigerator. Top the pudding with the diced mango, shredded coconut (if using), and almond slivers.



 Quinoa and Vegetable Stir-Fry

  

1/2 cup cooked quinoa

1 cup assorted vegetables (bell peppers, broccoli, snap peas, carrots)

1 clove minced garlic

1 tbsp gluten-free soy sauce or tamari

1 tsp sesame oil

1 tbsp olive oil

1/4 cup tofu or tempeh, cubed


Instructions:

Chop or slice the assorted vegetables into bite-sized pieces if they aren't already prepped. Cube the tofu or tempeh.


In a large skillet or wok, heat the olive oil over medium-high heat. Add the minced garlic to the heated oil and stir for about 30 seconds until fragrant.

Add the tofu or tempeh to the skillet. Stir occasionally until it starts to brown slightly, usually for about 3-5 minutes.


Add the assorted vegetables to the skillet with the tofu or tempeh. Stir-fry them for about 3-5 minutes until they start to become tender but are still crisp. Add the cooked quinoa to the skillet with the vegetables and protein. Stir everything together to combine.


Drizzle the gluten-free soy sauce or tamari evenly over the stir-fry mixture in the skillet. Add the sesame oil for additional flavor. Stir well to coat all ingredients evenly.


Let everything cook together for another 2-3 minutes, stirring occasionally to ensure the flavors blend. Taste the stir-fry and adjust the seasoning if needed. You can add more soy sauce for saltiness or sesame oil for extra flavor.



 Pesto Zoodles   


1 zucchini, spiralized

2-3 tbsp gluten-free and dairy-free pesto sauce*

1/4 cup cherry tomatoes, halved

1 tbsp pine nuts

1 tbsp dairy-free Parmesan alternative (optional)

1/4 cup white beans or chickpeas


*Gluten-Free and Dairy-Free Pesto

2 cups fresh basil leaves, packed

1/2 cup extra virgin olive oil

1/3 cup pine nuts or walnuts (pine nuts are traditional, but walnuts work well too)

2-3 cloves garlic, roughly chopped

2 tbsp nutritional yeast (as a dairy-free cheese substitute)

1/2 tsp salt, or to taste

1/4 tsp black pepper, or to taste

1 tbsp lemon juice (optional, for a bit of tang)


Instructions: 

Start by making the pesto. In a food processor or blender, combine the basil leaves, pine nuts (or walnuts), garlic, nutritional yeast, salt, pepper, and optional lemon juice. While blending, gradually pour in the olive oil in a steady stream until the mixture becomes smooth and well combined. You may need to scrape down the sides of the blender or processor to ensure everything is evenly blended. Taste and adjust seasoning if necessary. Set the pesto aside.


Instructions for Pesto Zoodle Pasta:

Spiralize the zucchini into noodles using a spiralizer. If you prefer, lightly sauté or blanch the zucchini noodles for a minute or two in a pan to soften them slightly, but this step is optional.


In a mixing bowl, toss the zucchini noodles and beans with the pesto sauce until the noodles are coated evenly. Add the halved cherry tomatoes to the pesto-coated zoodles and gently mix them in. Heat a small pan over medium heat and toast the pine nuts until they become lightly golden and fragrant. Remove them from the pan and set aside.


Optional: If using, add dairy-free Parmesan alternative to the zoodles and mix well.



Spinach and Strawberry Salad


2 cups fresh spinach leaves

1/2 cup sliced strawberries

1 tbsp sliced almonds

1 tbsp dairy-free feta alternative

1 tbsp balsamic vinaigrette

1/2 cup grilled chicken or tofu


Instructions: 

Wash the spinach leaves thoroughly and pat them dry using a clean kitchen towel or a salad spinner. Place the dry spinach in a mixing bowl.


Slice the strawberries and add them to the bowl with the spinach. Sprinkle the sliced almonds and dairy-free feta alternative over the spinach and strawberries.


Drizzle the balsamic vinaigrette over the salad ingredients according to your taste preferences. If you're including grilled chicken or tofu for added protein, you can place it on top of the salad or toss it in with the other ingredients.


Gently toss all the ingredients together until the spinach leaves are evenly coated with the vinaigrette and the toppings are distributed throughout the salad. Serve fresh.




Grocery List


Produce:

Ripe avocados

Cherry tomatoes

Cucumber

Baby spinach

Fresh strawberries

1 medium sweet potato

1 onion

1 lemon

Fresh basil

Zucchini

Bell peppers

Broccoli

Snap peas

Carrots

Red onion

Garlic

Fresh parsley


Dairy-Free Alternatives:

Coconut milk

Almond yogurt (for the cottage cheese and pineapple bowl)

Dairy-free Parmesan alternative

Dairy-free feta alternative


Proteins:

Tofu or tempeh

Grilled chicken (optional)


Grains and Legumes:

Quinoa

Dried lentils

White beans or chickpeas

Gluten-free wrap (for the veggie wrap)


Nuts and Seeds:

Pine nuts or walnuts

Almond slivers

Chia seeds


Oils, Vinegar, and Condiments:

Extra virgin olive oil

Sesame oil

Balsamic glaze

Gluten-free soy sauce or tamari

Vegetable broth

Diced tomatoes (canned or fresh)

Honey or maple syrup

Salt and pepper


Pantry:

Canned chickpeas

Quinoa

Red lentils

Coconut milk (for both the chia pudding and curry)

Chia seeds

Vegetable broth

Teriyaki sauce (check for dairy-free)

Nutritional yeast (for the zoodles, optional)

Balsamic vinaigrette dressing

Maple syrup (optional)

Unsweetened shredded coconut (optional)


Bread and Grains:

Whole-grain bread

Rolled oats 


Ovulatory Phase

Lentil & Spinach Salad


1/2 cup cooked lentils

1 cup fresh spinach

1/4 cup diced red bell pepper

1 tbsp olive oil

Salt to taste


Instructions: 

Toss lentils, spinach, and bell pepper with olive oil and salt. Serve chilled.

Chickpea Avocado Mash


1/2 cup canned chickpeas, rinsed and drained

1/2 ripe avocado

Juice of 1/2 lemon

Salt and pepper to taste

A pinch of cumin (optional)


Instructions: 

Mash the chickpeas and avocado together, add lemon juice, salt, pepper, and cumin. Mix well.


Tofu and Broccoli Stir-Fry


1/2 block firm tofu, cubed

1 cup broccoli florets

1 tbsp coconut oil

2 tbsp gluten-free soy sauce or tamari

1 garlic clove, minced


Instructions:

Stir-fry tofu and broccoli in coconut oil and garlic until browned, then add soy sauce and cook for another minute.



Quinoa & Black Bean Bowl


1/2 cup cooked quinoa

1/4 cup canned black beans, rinsed and drained

1/4 cup chopped tomatoes

1 tbsp olive oil

Salt and pepper to taste


Instructions:

Combine all ingredients. Serve warm or cold.



 Almond Butter & Banana Smoothie


1 ripe banana

2 tbsp almond butter

1 cup almond milk

1/2 tsp cinnamon

2 tbsp of funk it seeds!

Ice cubes (optional)



Instructions:

Blend all ingredients until smooth. Add ice for a colder smoothie.



Grocery List 


Produce

Fresh spinach

Red bell pepper 

Avocado 

Broccoli florets 

Tomatoes 

Ripe banana (1)

Lemon (1/2)

Garlic clove (1)


Canned & Packaged Goods

Lentils, canned or dry (if dry, you'll need to cook them) (1/2 cup cooked)

Chickpeas, canned 

Black beans, canned 

Almond milk 

Quinoa 

Firm tofu 


Spices & Oils

Olive oil

Coconut oil

Gluten-free soy sauce or tamari

Salt and pepper

Cumin (optional)

Cinnamon 


Nuts & Seeds

Almond butter 


Luteal Phase

Roasted Sweet Potato and Kale


Sweet potatoes (about 2 large ones)
Fresh kale (a bunch)
Olive oil
Salt
Optional: Garlic powder or fresh garlic

Instructions:
Preheat Oven: Set your oven to 425°F (220°C).


Prepare Sweet Potatoes:
Wash and peel the sweet potatoes.
Cut them into bite-sized cubes.
Toss them with a bit of olive oil and a sprinkle of salt (and garlic, if using) in a bowl.


Roast Sweet Potatoes:
Spread the sweet potatoes on a baking sheet in a single layer.
Roast for about 20-25 minutes or until they start to brown and become tender.


Prepare Kale:
While the sweet potatoes are roasting, wash and chop the kale.
You can remove the stems if you prefer.


Combine and Finish:
In the last 5 minutes of roasting, add the kale to the baking sheet with the sweet potatoes.
Toss lightly to combine.
Roast for an additional 5 minutes or until the kale is slightly crispy and the sweet potatoes are fully cooked.


Baked Salmon with Asparagus

Salmon fillets

Fresh asparagus spears

Olive oil

Salt

Pepper (optional, but recommended)


Instructions:

Preheat Oven: Preheat your oven to 400°F (200°C).

Prepare the Asparagus: Rinse the asparagus and trim off the tough ends. Place them on a baking sheet. Drizzle olive oil over the asparagus. Sprinkle with salt and pepper to taste. Toss to coat evenly.Place the salmon fillets on the baking sheet with the asparagus. Drizzle a little olive oil over the salmon and season with salt and pepper.Place the baking sheet in the preheated oven. Bake for about 12-15 minutes, or until the salmon flakes easily with a fork and the asparagus is tender. Remove from the oven and serve immediately.


Almond Butter and Banana Smoothie


Bananas: 1 large banana or 2 small bananas, peeled.

Almond Butter: 2 tablespoons of almond butter.

Milk (of your choice): 1 cup (approximately 240 ml) of milk, either dairy or plant-based like almond, soy, or oat milk.

Honey or Maple Syrup (optional): 1 tablespoon, or to taste. Adjust based on the sweetness of the bananas and your preference.

Ice Cubes: About 4-6 ice cubes, depending on how thick and cold you like your smoothie.


Instructions:

Place the bananas and milk in the blender and blend until smooth. Incorporate the almond butter and continue blending until well-mixed and creamy. If you're using honey or maple syrup, add it now and blend briefly to combine (Optional). Lastly, add the ice cubes and blend until you reach your desired consistency. Pour the smoothie into a glass and enjoy immediately!


Stuffed Bell Peppers


Bell peppers (any color)

Ground meat (beef, turkey, or chicken)

Cooked rice or quinoa

Tomato sauce

Shredded cheese (like mozzarella or cheddar)



Instructions:

Set your oven to 350°F (175°C). Cut the tops off the bell peppers and remove the seeds and membranes. In a skillet, cook the ground meat until it's no longer pink. Drain any excess fat.


In a bowl, mix the cooked meat with cooked rice or quinoa and some tomato sauce for flavor. You can add seasonings like salt, pepper, or herbs if desired.


Fill each bell pepper with the meat and rice mixture.Top each pepper with shredded cheese.Place the stuffed peppers in a baking dish and bake in the preheated oven for about 25-30 minutes, or until the peppers are tender and the cheese is melted and slightly browned.Let the peppers cool for a few minutes before serving.



Egg and Spinach Scramble


Eggs (3-4, depending on serving size)

Fresh spinach leaves

Salt (to taste)

Pepper (to taste)

Olive oil or butter (for cooking)



Instructions:

In a bowl, beat the eggs with a pinch of salt and pepper until well mixed. Rinse the spinach leaves and chop them if they are large. Place a skillet on medium heat and add a small amount of olive oil or butter. Add the spinach to the skillet and sauté it for a minute or two until it begins to wilt. Pour the beaten eggs over the spinach. Let them sit for a moment without stirring to let the bottom set. Gently stir and fold the eggs and spinach together until the eggs are fully cooked but still soft and fluffy. Immediately remove from heat and serve the scramble hot.



Quinoa and Black Bean Bowl

  

1 Cup Quinoa

Canned black beans (rinsed and drained)

Olive oil (for cooking and flavor)

Salt (to taste)

Optional: Fresh lime juice or lemon juice (for a tangy flavor) and your favorite veggies!


Instructions:

Rinse the quinoa under cold water and then cook it according to package instructions. Usually, you'll combine 1 part quinoa with 2 parts water, bring it to a boil, then reduce the heat and let it simmer until the water is absorbed (about 15-20 minutes). Fluff it with a fork once done. If you're using canned black beans, rinse and drain them. In a pan, heat a small amount of olive oil over medium heat, and then add the black beans. Cook them for a few minutes until they are heated through. You can add a pinch of salt for flavor.


Spoon the cooked quinoa into a bowl, and top it with the warm black beans. Drizzle a bit of olive oil over the bowl for extra flavor. If you're using lemon or lime juice, squeeze a fresh wedge over the top for a zesty touch.


Enjoy your quinoa and black bean bowl as is, or with any additional toppings or sides you might like.



Kale and White Bean Soup  


Kale (roughly chopped)

Canned white beans (like cannellini beans, rinsed and drained)

Vegetable or chicken broth

Garlic (minced)

Olive oil

Onion (diced)

Carrots (diced)

Celery (diced)

Dried herbs (like thyme or oregano)

Salt and pepper (to taste)


Optional Extras:

Red pepper flakes (for a spicy kick)

Lemon juice (for acidity)

Grated Parmesan cheese (for serving)



Instructions:

Dice the onion, carrots, and celery. In a large pot, heat olive oil over medium heat. Add the diced onion, carrots, and celery, and sauté until the onions are translucent and the vegetables start to soften. Add minced garlic and a teaspoon of dried herbs like thyme or oregano. Sauté for another minute.


Add the vegetable or chicken broth to the pot and bring it to a simmer. Stir in the rinsed and drained white beans. Place the chopped kale into the pot. It will reduce in volume as it cooks. Allow the soup to simmer for about 20-30 minutes so that all the flavors meld together and the vegetables are tender.


Add salt, pepper, and if desired, a pinch of red pepper flakes for heat. Taste and adjust the seasoning as needed. Right before serving, you can add a splash of lemon juice for a bit of acidity and brightness.

Serve: Serve the soup hot. If you like, top each bowl with a sprinkle of grated Parmesan cheese.



Raw Carrot Salad   


Carrots

Lemon juice or vinegar (like apple cider vinegar)

Olive oil

Salt and pepper (to taste)

Optional: Fresh herbs (like parsley or cilantro), nuts (like almonds or walnuts), or raisins


Instructions:

Peel and grate the carrots. You can use a box grater or a food processor with a grating attachment for ease. In a small bowl, whisk together lemon juice or vinegar with olive oil, salt, and pepper. Adjust the quantities to suit your taste. The dressing should be tangy and slightly sweet.


In a large bowl, toss the grated carrots with the dressing. Make sure the carrots are well coated. If you're using any optional ingredients like fresh herbs, nuts, or raisins, add them to the salad and toss again to distribute evenly.


Let the salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.



Baked Sweet Potato with Black Beans 


Sweet potatoes

Canned black beans (rinsed and drained)

Olive oil (for roasting and drizzling)

Salt (to taste)

Optional: Spices like cumin or chili powder



Instructions:

Preheat oven to 400°F (200°C). Wash the sweet potatoes thoroughly and prick them a few times with a fork. Rub them lightly with olive oil and sprinkle some salt over them.


Place the sweet potatoes on a baking sheet and bake in the preheated oven for about 45-60 minutes, or until they are tender and fully cooked through. While the sweet potatoes are baking, prepare the black beans. In a small pot, heat the black beans over medium heat. Add a pinch of salt and, if desired, spices like cumin or chili powder for extra flavor.


Once the sweet potatoes are baked, slit them open and fluff the insides with a fork. Spoon the warm black beans over the sweet potatoes. Drizzle a little more olive oil over the top if you like, and serve hot.



Roasted Eggplant with Tahini Drizzle 


Eggplants

Tahini paste

Lemon juice

Olive oil (for roasting and mixing)

Salt (to taste)


Instructions:

Preheat oven to 400°F (200°C). Slice the eggplants into rounds or lengthwise, depending on your preference. Arrange them on a baking sheet. Brush or drizzle them with olive oil and sprinkle with salt.


Place the eggplants in the preheated oven and roast them for about 20-30 minutes, or until they are tender and the edges are slightly browned.


While the eggplants are roasting, prepare the tahini drizzle. In a small bowl, mix tahini paste with a little lemon juice, olive oil, and a pinch of salt. Adjust the consistency with water if needed – it should be pourable but not too thin.


Once the eggplants are roasted, arrange them on a serving plate. Drizzle the tahini mixture over the warm eggplants.



Spaghetti Squash with Tomato Sauce


Spaghetti squash

Tomato sauce (canned or homemade)

Olive oil (for roasting)

Salt and pepper (to taste)

Optional: Garlic or herbs for flavoring the sauce



Instructions:

Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside of each half with olive oil and sprinkle with salt and pepper.


Place the squash halves cut-side down on a baking sheet. Roast in the preheated oven for about 30-40 minutes, or until the flesh is tender and easily shreds with a fork.


While the squash is roasting, heat the tomato sauce in a saucepan. You can add minced garlic, basil, oregano, or any other herbs you like for additional flavor.


 Once the squash is cooked, let it cool slightly. Then use a fork to scrape the insides, creating spaghetti-like strands. Place the shredded spaghetti squash on plates or in bowls. Spoon the warm tomato sauce over the squash.



Simple Butternut Squash Soup


Butternut squash (peeled, seeded, and cubed)

Vegetable or chicken broth

Onion (diced)

Garlic (minced)

Carrots (diced)

Celery (diced)

Olive oil or butter

Salt and pepper (to taste)

Fresh herbs like thyme or sage

Heavy cream or coconut milk (for creaminess)


Optional Extras:

A pinch of nutmeg or cinnamon

A splash of maple syrup or honey (for sweetness)

Croutons or toasted pumpkin seeds (for garnish)



Instructions:

 In a large pot, heat olive oil or butter. Add the diced onion, carrots, celery, and minced garlic. Sauté until the onions are translucent and the vegetables start to soften.


Introduce the cubed butternut squash to the pot and cook for a few minutes, allowing the flavors to meld. Add the vegetable or chicken broth, ensuring the squash is fully submerged. Bring to a boil. Add fresh herbs like thyme or sage. Reduce the heat and simmer until the squash and other vegetables are tender, about 20-30 minutes.


Use an immersion blender to puree the soup in the pot, or transfer it to a blender in batches if needed. Blend until smooth. Stir in heavy cream or coconut milk for a richer texture and taste. Add salt, pepper, and optional spices like nutmeg or cinnamon. You can also add a splash of maple syrup or honey for a hint of sweetness.


Serve the soup hot, garnished with croutons, toasted pumpkin seeds, or a drizzle of cream if desired.



Roasted Garlic Cauliflower


1 head of cauliflower, cut into florets

3-4 cloves of garlic, minced

Olive oil (for drizzling)

Salt (to taste)

Black pepper (optional, to taste)


Instructions:

Preheat oven to 425°F (220°C). Wash the cauliflower florets and dry them. Place them on a baking sheet.


 Sprinkle the minced garlic over the cauliflower. Drizzle with olive oil and toss to coat. Season with salt and, if desired, black pepper.


Roast in the preheated oven for about 25-30 minutes or until the cauliflower is tender and the edges are golden brown.



Cucumber and Hummus Rolls


1 large cucumber

Hummus (your choice of flavor)

Optional: herbs or spices for garnish (like paprika, dill, or parsley)


Instructions:

Slice the cucumber lengthwise into thin strips using a mandoline slicer or a sharp knife. You want the slices to be flexible enough to roll without breaking.


Lay the cucumber slices flat and spread a thin layer of hummus over each slice. Be careful not to overfill as it might make the rolls messy.

Carefully roll each cucumber slice with hummus into a tight roll. You can secure them with a toothpick if needed.


Optionally, sprinkle your rolls with herbs or spices for extra flavor and a decorative touch.



Carrot and Ginger Soup


1 lb (about 450g) carrots, peeled and chopped

1-2 inches fresh ginger, peeled and grated

1 onion, chopped

2 cloves of garlic, minced

4 cups (about 1 liter) vegetable or chicken broth

Olive oil (for sautéing)

Salt and pepper, to taste

Optional: cream or coconut milk for creaminess


Instructions:

In a large pot, heat a bit of olive oil over medium heat. Add the chopped onion and sauté until translucent. Add the minced garlic and grated ginger, sautéing for another minute until fragrant.Add the chopped carrots to the pot and cook for a few minutes. Pour in the broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer. Let the soup simmer until the carrots are tender, about 20-30 minutes.


Use an immersion blender to puree the soup directly in the pot, or carefully transfer to a blender to puree in batches. Return the blended soup to the pot (if you used a blender). Season with salt and pepper to taste. If you want a creamier soup, you can stir in some cream or coconut milk.



Grocery List 


Produce

6 medium Sweet potatoes 

1 bunch Fresh kale

Fresh asparagus spears

Bananas

4 Bell peppers

Fresh spinach leaves

Quinoa

2 medium Eggplants

Carrots (4 for Raw Carrot Salad, 4 for Carrot and Ginger Soup)

Spaghetti squash

Butternut squash

Cauliflower

1 Cucumber

3 medium Onions

Garlic

Celery

Ginger

3 Lemons 

Fresh herbs (parsley or cilantro)

Fresh Thyme or oregano 


Protein

4 (6 ounces each) Salmon fillets

1 pound Ground meat (beef, turkey, or chicken)

Eggs


Dairy

Milk

Shredded cheese (mozzarella or cheddar)

Heavy cream or coconut milk

Grated Parmesan cheese 


Pantry Items

Almond butter

Olive oil

Salt 

Black pepper

Honey or maple syrup 

2 cans (15 ounces each) Canned black beans

Tahini paste

Lemon juice or vinegar 

Tomato sauce 

1 can (15 ounces) Canned white beans (like cannellini)

Dried herbs (thyme or oregano)

Vegetable or chicken broth (4 cups for Kale and White Bean Soup, 4 cups for Simple Butternut Squash Soup)

Nutmeg or cinnamon

Croutons or toasted pumpkin seeds (optional for Simple Butternut Squash Soup)

Almonds or Walnuts or raisins

Garlic powder 

Cumin or chili powder